Month: September 2015

Warm Up: Tabata: DU’s Air Squats Strict Press Deadlifts WOD: “Diane“ For Time: 21-15-9 Deadlifts (225/155) HSPU Cash Out: Tabata L-Sits

Today is the last day to sign up for Barbells for Boobs before the price goes up!! Register here: https://crossfitridgecrest.sites.zenplanner.com/event.cfm?eventId=ED6933B2-FC08-4638-B5B0-F67575EAF9D8 Warm Up: Tabata: Burpees Hollow Rocks Strict Press Lateral Hurdle Jumps Strength: Split Jerks 2-2-2-2-2 WOD: 3 min AMRAP: 10 Box …

Wednesday WOD 9/30/15 Read more »

Don’t forget to sign up for Barbells for Boobs! Price goes up on Thursday!! Warm Up: Tabata: Mountain Climbers Push Ups Jumping Lunges T2B WOD: 4 Rounds For Time: 15 T2B 6 Alt Front Rack Lunges 5 Ground to OH …

Tuesday WOD 9/29/15 Read more »

Warm Up: Tabata: Burpees Air Squats Hollow Rocks Pull Ups Strength: Power Snatch 2-2-2-2-2 WOD: 6 min AMRAP: 9 Wall Balls (20/14) 6 Burpees

Good luck to everyone competing today at the Throwdown in the Valley at CrossFit Bako!! Show them what CFR is all about! Warm Up: Tabata: Moutain Climbers Lunges Hollow Rocks DU’s WOD: In Teams of 2 For Time: 60 Calorie …

Saturday WOD 9/26/15 Read more »

Warm Up: Tabata: Burpees Drop Squats Inch Worm Push Ups Kip Swings Strength: Squat Cleans 3-3-3-3-3 WOD: Bako WOD 1 “The Flying Dead” 3 Rounds For Max Reps: 30 seconds of Work – Athletes choice of pull-up variation for points …

Friday WOD 9/25/15 Read more »

Warm Up: 2 Rounds: 100m Run 10 Air Squats High Knees 10 Push Ups Butt Kickers 10 Lateral Hops High Skips 10 Push Ups WOD: “Annie On The Run” For Time: 50 DU’s 50 Sit Ups 400m Run 40 DU’s 40 …

Thursday WOD 9/24/15 Read more »

Warm Up: Tabata: Feet to Hands Lunges Hollow Rocks Strict Press Strength: Push Press 3-3-3-3-3 WOD: 3 Rounds For Time: 15 Burpees 10 Deadlifts (225/155) 2 Rope Climbs

Warm Up: Tabata: Moutain Climbers OH Squats Push Ups DU’s WOD: Bako WOD 3 “The Roaring 20’s” For Time (8 min cap): 20 Hang to OH 20 Back Squats 20 OH Squats 20 Back Squats 20 Hang to OH *Every …

Tuesday WOD 9/22/15 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Back Squats Pull Ups Strength: Back Squats 3-3-3-3-3 WOD: 7 min AMRAP: 15 KB Swings (70/53) 10 Pistols 5 C2B *5 pistols on each leg, alternate legs on each rep